From one anxious person to another (and how to stop a spiral)
When I worry I spiral. It could be the most inconsequential problem ever (a pimple, losing a book, forgetting my card) and I’ll still find a way to make it a massive issue. Give me an inch and I’ll take a mile; give me a problem and I guarantee I’ll find a way to make it 10x worse. I will overthink, I will stress, I will spiral and I definitely won’t sleep. Imagine my joy when I found out that the ceiling in my flat had caved in. My first thought was not, “how can I fix this?” but instead, “I am going to die.” I knew I had an incredible week ahead of me; no sleep, bad diet, no exercise, constant stress. Of course this problem was solvable but the anxious voices inside my head were adamant that the entire flat was going to crush me. Really the whole thing came down to my perspective. It could consume me - but only if I let it.
The mind is incredibly powerful and I believe that positive thinking can eliminate so many ills in our daily life. Yet it's so difficult to overcome mental blocks and barriers and in my case it’s even more difficult to overcome worries. I’ve had to come up with ways to confront my problems head-on otherwise I know I’ll spiral. Problems themselves may not be a topic for mental health but the stress that they can bring with them definitely is. Stress can have a massive impact on sleep cycles, the way we view life and the way we interact with others’ and can even lead to burnout. If a problem is consuming you it’s probably impacting your mental health in a big way. Though my tips can’t touch the expertise of clinical advice they could offer you ways to clear your head, de-stress and alleviate your worry.
Take a green prescription
It’s free, right at your door-step and science has proved its worth. Spending time in nature can instantly lift your mood and help you feel more connected to the world around you. Doctors have even started giving out “green prescriptions” to patients struggling with their mental-health and it seems to be working! 72% of patients in New Zealand reported a positive change to their overall health after the “green prescription” and what’s great about this approach is that it’s available to everyone. It could be as simple as a walk in the park or a run but use that time to declutter your mind and stay away from your phone!
Sift through your worries slowly and try to come up with solutions. Is the problem solvable or is it out of your hands? Confronting a worry head-on can seem daunting but if it’s fixable then it’s better to move past it quickly otherwise you could risk overthinking. If your worry isn’t exactly solvable (a loved one has fallen ill or you’ve gotten a bad grade on a test) then do the next best thing; think about your reaction. You might not be able to solve the immediate issue at hand but you can implement steps to prevent yourself from stressing out and spiralling. I’ve been worried about the COVID situation for months now and the possibility of a second lock-down but it’s completely out of my hands! I’ve found ways to cope with this (unsolvable) worry by keeping a check on my mental health with my daily runs, meditation and writing. Sometimes you simply can’t fix a worry but you can choose how you react to it.
Inspect the problem from a different angle
Sharing your worries may be the last thing you want to do. I know when I worry I like to run away from my problems; it’s as though talking about it makes it more real. If a problem is plaguing you, however, it’s important to talk about it. When you’re worried about a problem you’re unlikely to think logically which can lead to a spiral. The problem can become larger than life and apocalyptic if you let it. Getting a different viewpoint on your worry can help put things into perspective and take you out of that doomsday mindset. You might even discover some tangible solutions to your problem that you’d never thought of before.
Unloading on someone can be daunting but there are so many ways to go about that it doesn’t even have to be done in person. You could share your worries via a written or audio journal! Simply record how you’re feeling about your worry and then share it with someone you trust. And don’t feel guilty if you don’t always share - sometimes just venting is enough to let go of all the pent up feelings.
Channel your energy into something you love
If you have a hobby now is the time to get cracking on it! Distractions shouldn’t be seen as a solution to your problems but sometimes time away from your worries can help you de-stress. Focus all your energy into something you love and you’ll find that being productive is a great way to keep your anxious thoughts under wraps. Let steam off with a daily run, yoga session or if reading is your thing get stuck in a good book. This works especially well with those worries that are out of your hands and sometimes “checking out” of a worry for a few hours can provide you with some much needed clarity. It isn’t healthy to fixate on a worry for too long anyway and it should never consume your life. Giving your mind a break from your worries will enable you to think clearer and you might even come back to them with fresh solutions.
Breathe; let it go
Sometimes some problems are bigger than us and worrying about them won’t actually change the situation or make it better. It’s normal to mull over a problem for a period of time but eventually you have to let go. How you go about this is completely up to you. If you’re religious you might find that prayer helps you unburden or if you’re spiritual you might find some release in crystals, meditation or yoga. What I find useful is writing down my problems and worries and confronting them before letting them go. I believe you can’t really “let go” of something until you’ve fully acknowledged it but whatever way you approach it make sure it feels right for you. You could write down your worries then burn them, throw them away or simply tear them up. These actions are all symbolic of letting go and you might find a similar process works for you.
Regularly journaling your thoughts is another great way to let go especially in periods where the worries seem to come unabated. If writing isn’t your thing you could give audio journaling a go with the Journify app. You’ll also be able to keep track of your wellness (sleep, diet, exercise) and log how you’re feeling which is a great way to test what things work best for you when it comes to keeping your worrying “under wraps”. You could try any one of these tips for a couple days, logging your experience and come back to it at the end of the week to see if your wellness has improved at all.
The earlier you recognise your anxiety the quicker your recovery will be - try our burnout assessment to take the first step on your journey to chill 🤗
